There’s no better time than the present to start building up and maintaining your supply oflean muscle.
This results in greater independence, functionality, and overall health.
These movements hit multiple muscle groups with heavy resistance for the most efficient way to build muscle."
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Keep reading to learn about Read’s five best exercises to build and maintain muscle before you hit 50.
Face the rack, step below the bar, and plant your hands on each side.
The barbell should be resting on your upper back.
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Then, take the bar out of the rack, and carefully step back.
Plant your feet wider than your hips.
Bend both knees and your hips to initiate the descent.
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Your thighs should become parallel to the ground before you press back up to the start position.
Complete 10 reps.
2.
Deadlifts
The muscles in your lower body will be put to work with dumbbell deadlifts.
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Plant your feet shoulder-width apart.
Keep your core tight.
Hinge your hips back, and slightly bend your knees as you lower the weights toward the ground.
confirm the weights don’t stray far from your thighs.
Press through your feet and hinge your hips forward so that bring the dumbbells back to the start position.
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3.
Pull-ups
This upper-body strength move creates resistance with just your body weight,Sweat Appexplains.
To begin, you’ll stand under a pull-up bar.
Using an overhand grip, grab onto the bar, placing your hands just outside your shoulder span.
Bring your feet off the ground, and hang onto the bar so that both arms are extended.
Next, bend both elbows to initiate the pull-up.
Pull your chest upward until your chin clears the bar.
Extend both elbows so that return to the position you started in.
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4.
Press the weights up toward the sky until both arms are extended.
Your palms should face ahead of you.
Press your shoulders into the bench, and push through both feet to form a lower-back arch.
double-check your elbows don’t flare out upon the descent.
Bring the weights back down until they’re at the sides of your chest.
Complete 10 reps.
5.
The move begins with you firmly planting your right hand and knee on a flat workout bench.
Activate your core, and row the weight up toward your midsection.
Repeat the same motion on the other side.
